3x Rounds
:30 Plank
10x Sit-ups
15x Toe-Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
3x Rounds
1:00 DB/KB Alt Hang Clean & Jerks (sub jump squats if no DB)
1:00 V-ups
1:00 Air Squats
1:00 Step-Ups Onto Something Box or whatever
1:00 Jump Rope (Singles) or Jumping Jacks
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats
Minute 4: Rest
Bodyweight Version
20:00 EMOM
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 12x Lunges
Minute 4: Rest
Barbell Version
20:00 EMOM
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 8x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
‘ANNIE’
50-40-30-20-10 (For Time)
Double Unders (2:1 Jump Rope Singles) or Jumping Jacks
Sit-ups
FINISHER
2:00 Max Push-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
Single DB/KB Workout
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Reverse Lunge to Overhead Press (alt legs each rep)
Supermans
KBS
Floor Press to Sit-ups
DB Alt Snatch
Plank
Bodyweight Only Version
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Lunges
Supermans
Air Squats
Sit-ups w/2x Punches at Top
Air Squat to alt Front Kicks
Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
Every 4:00 for 6 Rounds:
10x Alternating Single DB Hang Clean & Jerks
15x Push-ups
30x Air Squats
Bodyweight Only Version
Every 4:00 for 6 Rounds:
10x Lunges
15x Push-ups
30x Air Squats
Barbell Version
Every 4:00 for 6 Rounds:
10x Clean & Jerks 95#/65#
10x Push-ups
10x Front Squats 95#/65#
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
The things we think about and expect from fitness. What do you seek and how do you get there?
Gym Swag: http://shopworkhorse.mdiapparel.com/
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Romanian Deadlifts DB/KB (or sub in Barbell DL)
Single Arm DB/KB Overhead Hold (L)
Single Arm DB/KB Overhead Hold (R)
Bodyweight Only Version 4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Toe Touches (Wide Legs)
Mountain Climbers
Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Thrusters
10x Cleans
10x Shoulder Press
10x Goblet Squat
10x Snatch
Bodyweight Only Version
5x Rounds (For Time)
10x Air Squats
10x Push-ups
10x V-ups
:30 Second Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
12:00 AMRAP
12x Push-ups
18x DB/KB Swings
24x Sit-ups
Barbell Version
12:00 AMRAP
12x Push-ups
18x Thrusters 45#/35#
24x Sit-ups
FINISHER
1 Mile Run/Walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
2x Rounds
10x Air Squats
10x Lunges
2x Runner Stretch
12x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
15:00 AMRAP
20x Single Arm ALT DB/KB Snatches
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees
40x Double-Unders (3:1 Singles) or Jumping Jacks
*For bodyweight only, sub the DB/KB Snatches with Air Squats
Barbell Version
15:00 AMRAP
20x Clean & Jerk 95#/65#
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees over Bar
40x Double-Unders (3:1 Singles) or Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Reverse Lunge to Overhead Press
10x Single Leg Deadlift
10x Shoulder Press
10x Goblet Squats
20x 1 Arm Swing RKBS
5x Rounds (For Time)
10x Reverse Lunges
20x Windmill Toe Touches
10x Push-ups
15x Air Squats
20x Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
Round 1) Start 0:00…
3x Rounds:
20x Jumping Squats
20x Plate Ground-to-Overhead
Round 2) @ 5:00…
3x Rounds:
20x Goblet Squats
20x Sit-ups
Round 3) @ 15:00…
3x Rounds:
20x Jumping Squats
20x Single Arm DB/KB Snatch
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Today’s warm up is to work 10:00 of Mobility
+10:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
5x Rounds (For Time)
400m Run
30x Plate Ground-to-Overhead
15x Burpee to Plate
Scaled
5x Rounds (For Time)
25x Jumping Jacks
1:00 Plank
25x Air Squats
1:00 Wall Sit
25x Push-ups
Gym Version
5x Rounds (For Time)
400m Run
10x Clean & Jerks 95#/65#
10x Burpee Over Bar
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
It’s probably cliche but it’s a truth that has existed since the beginning of sports. It exists now even more in the world of person fitness. It’s the cold hard fact that a coach can not coach your motivation. We can inspire, harass, convince and even in come cases drag you to the gym but it won’t last and at some point we all must find the accountability and self-discipline within our own hearts to become a better version of ourselves.
Enjoy the show. 🙂
Gym Swag: http://shopworkhorse.mdiapparel.com/
Tabata
(8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
5x 3:00 AMRAP
(Rest 1:00 between rounds)
6x Burpees
8x DB/KB Goblet Squat (or find Odd-Object)
10x Lateral Hops Over KB/DB or Odd-Object
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Who wins the taste test? You’ll have to watch and see.
BTW: Heather is the Thanos of beer & wine… 🙂
Gym Swag: http://shopworkhorse.mdiapparel.com/
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
15:00 AMRAP
10x Push-ups
10x Hip Bridges
10x Jumping Squats (Air Squats)
10x V-ups
:30 Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
2:00 Max Push-ups
Rest 2:00 Then
2:00 Max Sit-ups
Rest 2:00 Then
Max Time in Plank
Then
Run/Walk 1 Mile (Neighborhood Permitted)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
3x Rounds
10x Air Squats
5x Down Dog Stretch to Cobra
6x Runner Stretch
3x Rounds
20x Forward Lunges (hold weight if you have it)
10x Push-ups
20x Skaters
10x Burpees
10x Side Plank w/Rotations ALT Sides
FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Examples: https://workhorse.fitness/mobility/
WORKOUT
5x Rounds :20 work :10 rest
Goblet Squats (or Air Squats)
Burpees (or Up-Downs)
DB/KB Alt Snatch (or Jump Squats)
Plate Ground to Overhead (or Push-ups)
Flutter Kicks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Check when you’re eating, how much your eating. How much snacking/grazing are you doing?
Walking is great! Getting outside and walking the dog or with the kids is awesome but you need to be hitting your 3+ days a week for your HIIT training.
Hi Intensity Training “HIIT” is great for your cardio vascular or respiratory health, especially when fighting off or getting you through COVID-19…
WHOOP is investigating a potential connection between changes in respiratory rate and COVID-19 symptoms. We believe that a noticeable increase in respiratory rate is a measurable precursor of coronavirus symptoms based on individual cases that we have seen in our data. We are studying this possible link with our research partners in an effort to better understand this current health crisis.
Read about the WHOOP stuff here.
BCAA, Glutamine, Krill Oil, Bubs Naturals Collagen
Gym Swag: http://shopworkhorse.mdiapparel.com/
Heather is always looking for better alternatives to everyday foods for us. She found Magic Spoon. (https://magicspoon.com) and we set out to compare their different types with the ones we all grew up with as kids, you know the very awesome sugary goodness ones!
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
Ego get’s a bad wrap. Now we’re not talking about all out big time athlete ego. We’re talking about having just enough fuel for your fire to go out and conquer your goals. See you need just a little ego to say that you’re good enough to go after something.
Arrogance is ego unchecked. Don’t let that ego grow to large… where you lose the ability to learn and listen to others.
Keep that GROWTH mindset vs. that FIXED mindset!
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/